Honey Badger Gym – Badger S&C

Warm-Up (No Measure)

Machine for 2 Min

Down/Up Dog – 4

Thread the Needle – 8

Thoracic Rotations – 4

Toe Taps – 10

Windmills – 10

Good Mornings – 10

Squat/Hammy – 4

Tin Man RDL’s/Figure 4’s

A Skips/Quad Pulls

Crossovers – 10

Barbell Warm-Up:

Good Mornings – 5

Elbow Rotates – 10

Front Squat – 5

RDL’s – 5

Thoracic Stretch 30 Sec

EMOM – RDL’s -10 Min (No Measure)

1: 4 RDL’s/3 Tempo Down RDL’s @65

2: Heel Taps – 5 Each

3: 4 RDL’s/3 Tempo Down RDL’s @65

4: Heel Taps – 5 Each

5: 3 RDL’s/2 Tempo Down RDL’s @70

6: Banded Bent Over Row – 10

7: 3 RDL’s/2 Tempo Down RDL’s @70

8: Banded Bent Over Row – 10

9: 2 RDL’s/1 Tempo Down RDL’s @75

10: 1 Tempo Down RDL’s @80

AMRAP – 10 Min (No Measure)

Alt DB Thrusters – 10

Weighted Stepback Lunge – 10

Lateral Box Step Over – 10